[Clare]

I felt full of energy when I woke and wanted to get the heart pumping this morning, so I went out and did some hill sprints. It was a 2km run there, then 10 x sprints up a steep hill, walking back down, and a 2km run back. After I’d eaten and done a bit of work at home, I then went to my usual Friday Pilates session, which was very core based.

I’ll get a bit more work done now, before getting out for a walk later.. hopefully the sun will stay out (A rare sight atm!).

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[Clare]

BPC-157, KPV, GHK-Cu and GH will all be of benefit. Jordan has laid out a good protocol for you. I would add tbJP Join-In and Cure-Coming too. All the best with your recovery.

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[Clare]

Today’s a rest day from training. I did a run this morning, sorted out the loft, then went for my monthly soft tissue and chiropractic treatment. I’m all clicked and massaged back into place and I’m now going to get a bit of work done.

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[Clare]

No problem at all. Opt for a quality, grass-fed butter.

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[Clare]

Morning!

Sorry for poor consistency.

83.1kg this am followed by some rounds of vacuums.

Busy few days with getting ready to move. I fly out at 1pm today. Nervoous and excited about this new change about my life. Sunday vening when i went out with som mates and their birthday it did kind of hit me all of a sudden.

Packed all my supps, meal prep frozen and clothes etc.

Rest day ttoday and had an absolute phenomenal week of training. Feel very strong and powerful. Had great check in feeback and cals will stay the same and we think weight will be the same till prep begins.

2 weeks to go/

All the best for the move Ben. Sounds like you have everything in order. You can’t control the uncontrollable, but being as prepared as you can is key to keeping stress levels low.

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[Clare]

Do you guys do additional treadmill walking if you can’t reach your goal

I will go for a walk if I need to top steps up. No problem doing that on a treadmill if you prefer.

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[Clare]

Step count is just an accumulation of daily movement away from training and cardio, whether that’s walking, housework, shopping etc… Cardio is structured activity aiming to increase heart rate for a certain duration.

Always calculate them separately.

Aim for a daily step count

Aim for a cardio duration and frequency.

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[Clare]

It was good to get back in the gym again this morning after having my routine disrupted over the last couple of days. I opted for a full body session as I missed upper yesterday. My energy and strength felt really good, so maybe the extra rest did me some good! Really happy 🙂

Seated Leg curl x3
Leg press x2
Glute drive x2
Leg ext x3
Lat pull down x2
Cable back row x2
Incline Chest press x2
Dips x2
Ab roll x3

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[Clare]

On lowcarb days would it be wise to add in some EFAs say salmon,nuts etc for health since fats overall are verylow the other days?

Yes, I would have more fats on your lower carb days if possible.

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[Clare]

Bit of an epic day today, getting a new boiler fitted. The engineer arrived at 8am and we’re still going at 4pm.. and doesn’t look like the job will be finished any time soon.. and an electrican has just arrived to join the party too!

I made sure I got out early this morning, before they arrived, to get some cardio in, just incase I was unable to train, and its looking like that way. I’ll just have to accept a day off and get back in the gym tomorrow.

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[Clare]

I can only see your upper body, front on in these pics, so can’t see how much bodyfat you’re holding elsewhere. However, from what I can see, you’re still very lean, so keep gaining! Nice work.

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[Clare]

Low carb, high fat diets aren’t really ideal for bodybuilders aiming to build maximum muscle. Carbohydrates play a big role in supporting performance and muscle recovery, and during intense training is the primary energy source. Low carb diets can deplete these glycogen stores, leading to poor recovery and decreased workout intensity, which in turn can negativity affect muscle growth. Additionally, while fat is important for hormone production, a lack of carbs can limit insulin production, needed for muscle protein synthesis and recovery.

I would take the approach of utilising some bigger carbohydrate/low fat meals around the workout window and having your higher fat/low carb meals away of that.

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[Clare]

Today’s a rest day from training. We were supposed to be getting a new boiler fitted today, which would have been a full day job, so I got up early to get some cardio in before they arrived… however, the company then called me to say the engineer had rang in sick this morning, so now it has been rescheduled to tomorrow. Not ideal as tomorrow would have been a training day, so I’ll probably get up early again tomorrow to do some cardio, just in case I won’t be able to train again.

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[Clare]

This can vary from person to person, so I wouldn’t get caught up in ‘Ideals’. Go by how you look in the mirror, how you feel, and how your training performance is going and work out what works best for you.

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[Clare]

Legs today in an empty gym, my own music on, in my head and all by myself.. lovely! and I had a really good session. I’m going out for a walk later with my husband, but I’m chilling now, just doing a bit of research reading and writing.

Lying ham curl x2
Smith squat x2
Leg press x3
GHR x3
Leg ext x2
Sled Push 3 x 2 lengths
Hanging leg raises x3

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